People often find the last few pounds the most difficult to shed. It's frustrating to successfully slim down with a weight loss program, then reach a plateau before you've achieved your goal. When your weight decreases, your body adjusts its metabolic needs downward until you reach equilibrium, according to MayoClinic.com. Make small dietary and activity changes to lose your last 15 pounds.
Step 1
Check with your doctor and ask her if your goal weight is reasonable. If your goal weight is on the low side, you may find it difficult to maintain your weight. "Most individuals who lose a large amount of weight regain it two to three years later," according to Brigham and Women's Hospital. Make certain you can maintain your goal weight by using the techniques you learned from your weight loss program.
Step 2
Analyze your eating patterns carefully. You need to adjust your calories as you get closer to your weight loss goal. For instance, a moderately active woman who weighs 175 pounds needs to eat about 2,300 calories to maintain her weight, while a 160-pound person with the same activity level needs 2,200 calories. While the difference is slight, every calorie counts when you're trying to lose those last pounds. Use an online calorie calculator to determine your caloric intake.
Step 3
Reduce your calories by eating smaller portions. For instance, instead of eating a cup of pasta with sauce, eat three-quarters of a cup and see if you're still hungry. Cutting small amounts of food from your weight loss plan will shave calories off your daily intake. Cut high-calorie beverages from your diet or use artificial sweeteners in place of sugar. Weigh and measure your food to ensure you're eating the proper serving sizes.
Step 4
Increase the length of time you exercise. Wear a pedometer and monitor how many steps you take for three days. Increase that number by 500 steps. Add 10 more minutes of aerobic exercise to your workout session. Help your body burn calories at a higher rate by performing interval training twice a week. Instead of working out at your normal pace, alternate your normal pace with one to two minutes of intense activity. Switch up your exercise routine. If you usually walk or jog, go swimming or cycling instead. Take a step aerobics class.
Step 5
Strength train with dumbbells. Unless you consistently strength train during your weight loss program, you may lose lean muscle. Rebuild your lean muscle mass by lifting weights or using resistance bands three times a week. When you strength train, you increase the lean muscle mass percentage in your body. This muscle mass burns calories faster even when you're resting--this will help you lose those 15 pounds.
Tips and Warnings
- Drink plenty of water each day. Avoid excess snacking. Eat breakfast every day to keep you full until lunch. Hire a personal trainer to guide you through more intense workouts. Eat whole foods. Avoid processed foods.
- Consult with your doctor concerning your appropriate weight range. Be alert to signs of eating disorders.
Things You'll Need
- Kitchen scale
- Pedometer
- Dumbbells
- Resistance bands
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